Thursday, 11 June 2009
Footy Training this week.
The Rugby League team I've been training for this season has a mid season break without a game for 3 weeks. We gave the boys last week off and this week was time to 'smash them up a bit'. The following sessions were performed on Monday and Wednesday of this week:
Monday:
As we normally play on Sunday's, Monday nights are usually recovery sessions. As we are on a break this Mondays session looked a little different.
Movement Prep: inside outs, outside ins, reverse lunges etc......
BB Snatch prep.
Exercise 1a. Power Cleans 5*3
Exercise 1b. Vertical Box Jumps 5*6
Exercise 2a. Clean Pulls 4*5
Exercise 2b. Broad Jumps 5*5
Lateral bound Giant set 3*:
Opposite toe touch with bound 6 each side
Continuous low speed skater 6 each side
Continuous upright speed skater 6 each side
All done bounding as far as possible laterally.
Burpee Last man standing
I have Andy Marshall to thank for this drill. I had the boys stand in two lines facing off against each other, opposite a man of similar size and fitness ability. They then performed burpee pyramids. My line does 1 burpee - your line does 1burpee, my line does 2 burpees - your line does 2 burpees, 3burpees- 3burpees .....
We made it to 20 (most of us did). That's a total of 210 burpees. The coaches were on hand to ensure technique and decent height was achieved.
We then had a cool down and stretch bewfore we went home to bed!!
Wednesday:
I could still feel my abs, glutes and quads from Mondays session. I think it was the Burpee last man standing that finished me off. Wednesday was last night and it was a partial assessment. Durign the off season and from timt to time I've had the boys run 400ms- 400s are brilliant regardless, however they are conditioning specific to Rugby League as a set of 6 lasts roughly a minute and 400s roughly the same.
Last night I wanted to mix it up a bit, but I also wanted to know how their conditioning has held up. So I administered the Litvinov Workout. I came across this reading a Dan John article. Sergey Litvinov was a World Champion hammer thrower in the early eighties and his levels of strength and conditioning as well as ability with the hammer were awesome.
The following is an adapted Litvinov workout:
I set up four squat stands on the track. The bars were weighted between 60 and 80kgs. Stronger guys used 80kgs and not as strong 70 and 60. The idea is simple, Squat with weight 8times then run 400ms, rest 2mins then repeat 4 times.
As I now play ( I only started mid season as a final fling) I did this session, however I had only done one of the previous 400 track sessions (the boys had gotten up to doing 6 with one at every 2:45mins), and I have to admit it was bloody hard!
My 400ms times on the back of 8 squats were:
1. 1:17
2. 1:22
3. 1:27
4. 1:31
OK but not great. The first time is fine my recovery needs to be better- we'll see what happens next week!
We then played some touch and other skill related games for 30minutes. It was a short yet brutal session.
The team is Championship 1 and semi professional so these sessions are within their abilities. The concepts however can be adapted for your perosnal training sessions and group training sessions.
Any questions drop me an email. bj@optimallifefitness.com
BJ Rule
Monday:
As we normally play on Sunday's, Monday nights are usually recovery sessions. As we are on a break this Mondays session looked a little different.
Movement Prep: inside outs, outside ins, reverse lunges etc......
BB Snatch prep.
Exercise 1a. Power Cleans 5*3
Exercise 1b. Vertical Box Jumps 5*6
Exercise 2a. Clean Pulls 4*5
Exercise 2b. Broad Jumps 5*5
Lateral bound Giant set 3*:
Opposite toe touch with bound 6 each side
Continuous low speed skater 6 each side
Continuous upright speed skater 6 each side
All done bounding as far as possible laterally.
Burpee Last man standing
I have Andy Marshall to thank for this drill. I had the boys stand in two lines facing off against each other, opposite a man of similar size and fitness ability. They then performed burpee pyramids. My line does 1 burpee - your line does 1burpee, my line does 2 burpees - your line does 2 burpees, 3burpees- 3burpees .....
We made it to 20 (most of us did). That's a total of 210 burpees. The coaches were on hand to ensure technique and decent height was achieved.
We then had a cool down and stretch bewfore we went home to bed!!
Wednesday:
I could still feel my abs, glutes and quads from Mondays session. I think it was the Burpee last man standing that finished me off. Wednesday was last night and it was a partial assessment. Durign the off season and from timt to time I've had the boys run 400ms- 400s are brilliant regardless, however they are conditioning specific to Rugby League as a set of 6 lasts roughly a minute and 400s roughly the same.
Last night I wanted to mix it up a bit, but I also wanted to know how their conditioning has held up. So I administered the Litvinov Workout. I came across this reading a Dan John article. Sergey Litvinov was a World Champion hammer thrower in the early eighties and his levels of strength and conditioning as well as ability with the hammer were awesome.
The following is an adapted Litvinov workout:
I set up four squat stands on the track. The bars were weighted between 60 and 80kgs. Stronger guys used 80kgs and not as strong 70 and 60. The idea is simple, Squat with weight 8times then run 400ms, rest 2mins then repeat 4 times.
As I now play ( I only started mid season as a final fling) I did this session, however I had only done one of the previous 400 track sessions (the boys had gotten up to doing 6 with one at every 2:45mins), and I have to admit it was bloody hard!
My 400ms times on the back of 8 squats were:
1. 1:17
2. 1:22
3. 1:27
4. 1:31
OK but not great. The first time is fine my recovery needs to be better- we'll see what happens next week!
We then played some touch and other skill related games for 30minutes. It was a short yet brutal session.
The team is Championship 1 and semi professional so these sessions are within their abilities. The concepts however can be adapted for your perosnal training sessions and group training sessions.
Any questions drop me an email. bj@optimallifefitness.com
BJ Rule
posted by Tommy Matthews @ 09:25
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